Step running is a great exercise to build cardio fitness and leg muscles. Learn how to do run step exercises in this strength training video.
Keep back straight
Maintain bent arms
Run every step &or skip steps
Continue breathing
Tom Clifford has a degree in physical education, fitness and health from Eastern Michigan University, where he ran track and cross-country. Tom has worked as a personal trainer for two years. He also has a separate business where he coaches runners and triathletes for upcoming events. He currently works at Gold's Gym in Wilmington, North Carolina.
TOM CLIFFORD: Now, I'm going to demonstrate to you how to Run Steps. In running steps, obviously, you have to find a stairwell to be able to run steps. Arm motion when you're running steps, think of it as pocket to chin. So you're going to keep your hand straight like you're about to reach in to your pocket and bring your arms right up to your chin. So this is your arm motion when you're running up the stairs. Want to keep your back straight. Don't lean forward when you're running up the steps. Just like if you're doing a lunge or a squat, you keep your back straight and you lift your knees. There's a beginner way to run steps and an advanced way to run steps. Beginner way can also be advanced depending on the quickness that you do the steps. But the beginner way will be running every step and in advanced we would be skipping one step and running every other step. And now, I'm going to demonstrate the short method of doing stairs. I'm going to run every step which is kind of a beginner way to do steps. If you run them hard, it can be very difficult. So that what I'm going to do first, is demonstrate the beginning way of doing steps, every step. Just remember, I'm going to do pocket to chin, back straight, I'm going to run every step. And as I come down, I'm going to hold on to each side of the stairwell. Come down to the moderate pace. I don't want to come down too slow, because I don't want my body to fully recover. You're trying to get a good workout. So on the way down, make sure that you support yourself, because as you continue to do the stairs, your body's going to fatigue, your legs is going to get tired. You don't want your legs to wobble and you don't want to trip and fall down the steps. The next way I want to demonstrate doing the stairs is every other step. So I'm going to skip a step on the way up. I'm going to have to lift my knees a little bit higher and my arms are going to pump a little bit harder. It's just a little bit more difficult way of doing steps. And again, on the way down moderate pace, arm supporting the body. Turn right around go again. And again, down in a moderate pace. The longer the stairwell, the more difficult it's going to be. Those are some different ways to run stairs.
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